Build power workouts into your fitness training. These articles will give you hints on strength training routines – like medicine ball workouts, hill running and weight training routines – that will build fast twitch muscles and make you stronger… To browse our library of free sports training articles, browse using the categories on the left or use the search box.
4 Free Sports Training reports: To download your free Training for Distance Running, Training for Speed, Power & Strength, Coaching Young Athletes and Nine Key Elements of Fitness reports, use the form below: (As a bonus, we'll start sending you our free weekly newsletter, Sports Performance Bulletin.)
You can either browse below to see everything, or you can click on one of these headers to skip down to that section.
Power
Articles
We'll pay you to ask questions
Got a question about sport? We'll pay you to ask it, and pay more to answer others' questions!
Peak Performance Launches Olympics 2008 Blog
Telling Non-Olympians how to do it too!
Quercetin vs Beta-Alanine and their Affect on Body Fat Loss
Can body fat loss and lean muscle gain be targetted with nutritional supplements?
Vibration Training to Enhance Speed, Power and Flexibility
Increasing Speed with Vibration Training
Zone Training: Planning Your Cycling Training Program
Zone Training for Cycling to help you get the Yellow Jersey
Weight Training Routines for Rugby Players
A rugby tackle requires explosive power – here are some strength training tips on how to get it
Strength Training for Basketball: How to improve your strength and power on the court
Improve Your Jumping Ability and Basketball Skills with the Right Weight Training Workout
Women's Rugby: Resistance training for rugby
A women's rugby trainer divulges her rugby conditioning secrets from the World Cup
Core Training Part One
The Science and Practice of Sports Motivation
Use Mental and Physical Sports Motivation
Half Time Strategy - Temperature
Coping With The Effects of Temperature on The Pitch
Training for Cyclists: Cycling Aerodynamics and Stamina
Don't Let Drag Interfere With Your Cycling Training
Powerful, Accurate and Injury Free Kicking - A Mental Guide
Kicking Training for Rugby and Football
Sleep Loss - Making Sure it Doesn't Affect Your Training
waking up to the performance of sleep
Resistance Training Exercise : For that extra edge all you need is variety
Detraining - why a change really is better than a rest
The step-up
Strength endurance: Power without mass: how strength and plyometric training can boost endurance running performance
Fast-twitch muscles: Twitch and you're gone - all you need to know about developing fast-twitch muscle fibre for speed, power and strength
Building rotational power: all you need to know about getting in shape to perform zippy turns on the hoof
Power v endurance: what goes first in the ageing stakes?
squatting exercises | knee injuries | spine injuries
Squatting exercises: How safe is squatting? Does it injure the knees or even the spine? Here's an exhaustive review of the research
Fitness program - How to design a sports-specific fitness program
Plyometric Exercise | Power Training
Plyometric Exercise and Power Training
Increasing speed: short intervals
Increasing Speed: Short Intervals: Athletes use short intervals to increase speed, add variety to their workouts, and improve anaerobic power and lactic-acid tolerance, but short-interval sessions aren't without problems.
emergency training | cycling training
If you need to get into competitive shape fast, follow the example of these South African cyclists.
periodization training techniques
Periodization Training Techniques: If you want to improve your performances, you can't train the same way all the time
You may not appreciate it at the time, but an injury can teach you a lot about how your body works
High-fat Diet: Because they believe that fat is the key fuel which powers their long-distance efforts, endurance cyclists continue to consume high-fat diets, and some even utilize high-fat nutritional supplements in an attempt to add staying power to their performances.
Strength Training: Fish out of water: the land-lubbers' strength programme for swim competition
Leg strengthening exercises - These one-leg strengthening exercises spell greater power, but you have to do them fast!
Upper Extremity Power: Tennis: For years, exercise scientists with an interest in tennis have tried to determine the physical factors which allow certain tennis players to have unusually powerful serves.
rugby league training | strength | power
Rugby League Training - Strength And Power: Professional Rugby League is a demanding sport, combining raw aggression and subtle playing skill in equal measure.
female dancers legs
Endurance Performance: Conventional training for distance events is dead: now you need to work on your anaerobic power
How to design a sports-specific fitness programme
Training Techniques: Speed Work
Training Techniques: Speed Work
800 Metres: Coaches and runners are confused about how to train optimally for 800-metre racing, and with good reason. After all, there's a wealth of scientific information about training for 400 metres, 5000 metres, 10,000 metres, and the marathon, but almost no research has been done concerning 800-metre training. As a result, thoughts about 800 preparations tend to be long on philosophy and anecdote -and short on fact
How to monitor your maximal running speed, your power and your endurance - in training.
Cheering someone on can boost their muscle power - it's been scientifically proven!
Power Training: How contrast power training maximises performance
swimming workouts | swimming strength training
Swimming workouts & swimming strength training
hill running | strength training
Hill running for strength training - Uphill sprints boost hip power
Power Trainers Need Extra Protein
Power Trainers Need Extra Protein
For endurance athletes, two of the key problems associated with getting older are a gradual decline in muscle mass and a potential loss of bone density. The missing muscle makes it more difficult to run, cycle or swim powerfully, and the shrinking bones increase the likelihood of injury and osteoporosis.
periodisation training techniques
Periodisation Training Techniques 2: If you want to improve your performances, you can't train the same way all the time
Muscle Fibre Types: Why tapering after intense training boosts sprinting speed
Weight Training: In hopes of improving their raw muscle power, competitive rowers engage in weight training during the off-season, but new research suggests that they might be better off pushing on their oars instead of using weight machines or free weights.
curls, crunches, twists, raises, pushes and chops | exercises
You know curls and crunches, but what about twists, raises, pushes and chops?
"run-play" Training: These workouts can boost fitness, speed, endurance and correct weaknesses - and are fun to do.
medicine ball workouts | medicine ball traning | medicine ball exercises
These medicine ball workouts can do wonders for running velocity and power.
strength training routines | strength training programmes | strength training
Strength training routines: most runners think that strength training routines are something carried out in a weight room or gym utilising various pieces of equipment (barbells, dumbbells, weight machines, etc.).
Muscle soreness is the bane of all athletes because it's connected with low muscular power outputs and an inability to carry out high-quality workouts and competitions.
Power Training - Strength or power: which matters most for peak athletic performance?
Questions
Weightlifting and Bodybuilding Techniques?
How do i gain weight with weightlifting so you get to be like Sean Michaels big
Sports Science Degree-related work
Has anyone here got an honours in sport and exercise science, or health and exercise science or any other similar degree ?? If so, have you got progressed more than if you had not had a degree ??
Should I use fast balling or spin balling in Cricket?
If it helps my height is 5feet 6inch and I am aged 17.
Any fast and effective ways to lose bodyfat?
I'm not afraid to work hard guys, all round I am pretty fit & quick but i would like to drop some bodyfat. Thank's to those who replied to my previous question they all helped me a lot. Cheers!
whats the best book on football training.
i play amateur football but i'm desparate to step up to the first team. i have trained hard but realise i need to keep the training football related, improve my strength, speed and stamina.
Weight lifting & running for softball players?
I'm trying to put together something that will help high school softball players prepare for their sport.
Jab training re-visited: Faster, Stronger jab
This has been asked before here. Here's my attempt at strengthening my punches, including my jab.
Endurance & Strength training for Kickboxing
*I'm following a 12 week periodization plan, with peak at 12th week, and potential bout at end of the 13th week. *I'm in the end of the 3rd week.
Has any one really benefitted from vibration training?
I've tried Whole body vibration training (WBVT) and have written a couple of articles on the subject. The research is very contradictory and I'd say that I'm now slightly more against than pro.
Arm power and strength exercises
I do a lot of push ups and pull ups to increase my arm power and strength. However im not seeing results as i think i should.
I gained 9 pounds in 4 days whilst training, Why?
I am a professional boxer who trained hard for a bout and on the Tuesday made the weight (9st 12 lbs).
How can I improve my punching speed for boxing?
I have a powerful righthand but my left arm is by comparison very slow and weak, so I need training to make it faster.There is enough strength in my right arm to plant a knock-out blow.So I just need
How can I build a massive chest, something different please?
I've been told many different ways to build a big chest but it just doesn't seem to be working, I have a big ribcage, that's about the only thing that makes my chest look a bit bigger.
What are best core exercises to do for high school track team.
I have use of gym floor in early season and the football field later on. We are a small school with no med balls, ladders or other equipment.
Training for more power and speed?
I am a male sprinter (100 and 200)aged 15 i do general speed training and resistence work i was wondering anyone got any new ideas to improver power speed and acceleration?
Do you have any books or articles on elite sprint hurdle drills and model training sessions???
What alternatives are there to NSAIDs .
I am a 48 year old 1st Dan Black Belt, I tested in May of 06, I am continuing on to work toward my 2nd degree. I want to continue and perserve my joints in the process.
What do you think of the Peak Performance Premium area? (!)
As the main provider of information in this area, I'd like to find out what you think about the videos and the articles in particular.
I did this yesterday and it took me 24:26 minutes. Anyone gone better? I believe the best time during the filming was by the Zurkzees actor at 18 minutes. It would be good to compare times. Rgds
Best training for a long bike ride - with complications!
I have a froend who is 65 and was a fiarly good distance cylcist. He was then diagnosed with parkinsons, which is in early stages and copntrolled by drugs.
Hi im currently at university doing an assignment looking at creating a 12 week pre season rugby programme for a university athlete.
what is a typical daily diet for a weightlifter/bodybuilder?
as part of my college work i need to compare two diets from two different sports all i can find on the internet is football, just basically need to know a diet from another sport, giving what they eat
What things can i do to improve my high jump?
I'm doing high jump in mid may. Any tips on how to train?
'm 25 yrs woman.. am I too Old to get into training?!
I am 25 yr old woman, have always been into sport since school.., always enjoyed it but being from India, never had very good resources for training(other than cricket of course) plus women and sport
What muscles are used to push back for increasing running speed?
The quadriceps muscles contract hard across the front of the knee to pull the lower leg forward.
I want to make a rep volleyball team! Tryouts are in september and i need some trainig ideas from now to then to help me prepare. Any ideas?
How do I increase speed, explosiveness, and my verticle leap?
I am an 20 yr old collegiate basketball player, wanting to improve my speed, foot speed, stability, explosiveness, and verticle leap.
Last year i lost a lot of weight quite quickly due to health reasons. I have now put sme weight back on but not all of it.
When should Creatine be taken, before or after training?
I am a 38yr old athelte who is starting to take creatine to improve my training and performance, as I have read that Creatine should be used as a suppliment for older athletes.
I put on weight - is it muscle?
This week i have put on 1lb in weight but my Body Fat % has gone down by 0.5%. is this good and is this muscle or fat?
I am a competitive rower (female) and have just had to take a summer off due to lateral knee pain that is just constantly there.
may you send to me a training schedule for 3000m and 1500m.
am trying to get the highest speed in 1500m run.i.e run in under 3:45. i have only 3 weeks to my racing day.
Does tilting your upper body forward add to your running speed?
Coaches teach that tilting the upper body forward adds speed. The tilt is described two ways. 1. Bending at the hip. 2. Slanted in a straight line head to toe.
Hwo can I improve the height for a spike at home??
I want to be able to jump higher for my spike. any ideas for drills??
Im 13 Years old and im just started playing rugby a few months back.
How would I get more power in my shots
How do I improve the strength in my legs?
I need to improve the strength in my legs for the triple jump and athletics
How to improve my calf strengh...
I want to know how to improve my calf strength
How much can I swim with a Tennis Elbow?
Been swimming since age 7,Competitive - short & long distance swims, was on the National Swimming, diving & waterpolo team for most of my School and highschool years.Had to stop swimming after marriag
What is the best way to train for a judo tournament?
Our matches are 5 minutes long with no breaks, up to 8 matches in the tournament. I am trying to find the best exercises to get us ready for the tournament.
What are the best exercises for improving strength as a road cyclist?
I race 40km crit races and want to move from c grade to b grade next season.
I had back fusion in April 2002 and a left hip replaced in May 2006. I am an avid golfer with 9 handicap.
I have dificulty shaping the lower part of my stomach. What exercise can I do to reach that area.
How do you tell if you have shin splints. I have a pain in my left leg above my ankle, but I don't know what it is.
How do I loosen my hamstrings?
I have really tight ham strings and it affects me physically. What is a good stretch or exercise that will help me to loosen them.
How can i train the school students in soccer?
i want to win the school match. Can you give me any tips?
Plyometric/Neural adaptation drills for running. Any for cycling?
PP brought out an article about 7yrs ago on plyometric drills and how they improved 5 k times. Can anyone tell me what issue that was as I'd like to refresh myself with them.
I need information reguarding elastic strenght training. Please help in reguards to this topic.
Please can you help me with specific weight training to assist in movement and conditioning
If i Drink Skimmed milk every day for a month and not drink anything else or eat anything else cept from veg and fruit.. will that be a healthy lifestyle?
To increase power to weight ratio should I put on muscle or lose fat?
I am 43, 204lbs and 18 per cent fat. I want to increase my power to body weight ratio to help with sport (fencing). Should I lose fat or put on muscle?
Describe a training cycle and periodization for bodybuilding?
I have been bodybuilding for four years. I am 36 years old.
whats fifth part of soccer training in football pyramid?
its one of important part in soccer training.
Most effective beginner and advance Plyometric exercise?
What are the most effective ones for beginners espcially that is safe(minimal risk of injury)?
Des resting heart rate affect your performance?
i am a 22 year old male having played soccer my whole life, my resting heart rate is about 68 beats per minute, this is quite high compared to other elite athletes, would this affect my performance, c
Why is the Bench Press so popular...
I do not really care for it, I like Squats so much better. Don't the back and legs provide a better measure of strength?
Powerlifting and Olympic Lifting?
Are there any notable people who excelled in both?
Lifting during football(soocer) season
Hello- my daughter is a u-17. she is once again prepping for the upcoming spring season.
Is there a program out there for a player to develop speed?
I'm 6-4 220 pounds but i run a 5.6 in the 40 yard dash is there someone who can tell me what i can do to get this number down i work really hard at it but i'm just not seeing any results if anyone ca
uses the the entire lower body, to what extent does it work the hamstrings and calves?
Diets/WorkOuts/any help for rugby?
I'm playing for a rugby team that is touring in Ireland this up and coming spring.
Will I lose fitness by cross training?
I'm a mrathon runner - Since The beginning of December I have done purely cross training (rowing, stepper, spinning, circuit training plus others) and only run a distance of 9 to 10 miles in one go (i
How do I endure heat during a training session?
I live in South Africa and attend a Virgin Active gym nearby. I am increasing my training schedule this year.
than a person of the same body type and size who does not run?
Do chair/bench dips work the rhomboids?
..I think they do, but have never read so. When ever I do do them, my rhomboids are felt...I can also feel them doing regular dips.
Should I weight train to lose weight?
I run, swim and cycle (doing at least one or a combination of the three each day for at least 1 hour per day). I also do weight training 1-2 times per week.
What happens if you take protein shakes and do not work out?
Could it lead to weight gain?
Supplementation to prevent upper respiratory infections?
After any type of exercise (running or weight training), I wind up getting sick (upper respiratory) within a day or two. 50 year old male.
How do you condition fast twitch fibres?
I hear that is what makes you faster. This is because I am looking to get a faster time in my 100m and 200m
If you could only do five exercises...
...what would they be?
What is the ideal body of a rower?
Height? Weight? What do olympic rowers look like? And what biological advantages do most have through genetics
12 weeks of resistance trainig - results
Anyone has any info on how much one would gain in results - for example in bench press - after training 2 times or 3 times per week for a month, two months, three months?
I am a 39 year old 800m / 1500m runner. I took up running in my early 30`s and have settled on running middle distance for the Veterans (Masters) team for my local club.
What are the benefits of boxing as a sports to college students?
I want to know the psychological benefits a college student can get from boxing as a sport. People tend to associate boxing with violence thus it is not offered as a P.E.
Last year (8th grade) I ran a 2:16.39 in the 800m . This year I am a freshman in high school and hope to drop that time as much under 2:10 as possible.
Is there a good Olypic Weightlifting club in Mobile, Alabama, USA ?
I do not know of one
Does anyone have have Powerlifting scores...
I would like to know pds/kgs a 15-18 male should be lifting in order to be competitive.
How to cycle faster on shorter rides?
I do mainly long distance rides. I generally average about the same speed for 50km, 100km or 200km (depending on conditions - hills, wind etc).
How do I strengthen my neck without injuring it?
In the course of training for grappling sports I felt it very important to have a strong neck.
A programme for 'jumpers knee'
I'm looking for a good/decent programme to prevent jumper's knee, in addition to this a programme for the athlete once they have been diagnosed with this sympton.
Does sweating or not sweating determine a good workout?
I hear some say, one does not have to sweat to gain a good workout. I believe this is incorect.
How to increase performance in your sport?
Pre & post regimes.
I can no longer access this, can i have the website address and access to this. I paid for the service at the time but due to computer errors i was not able to gain all info.
How to increase my vertical leap without paying?
just want to increase my vertical leap quickly ad in the cheapest way possible
How to increase my flexibility
Age 68, pilates or ashtanga yoga at local studio 6 days per week,Karate 3 times per week plus strength training 3 times per week.Usually run 5+ miles per week.Seem unable to get significant increase i
How can I get my leg's to be a little bit stronger?
How can I get faster times in 100m and 200m
I am 12 and last yr I ran the 100m in 13.11 and 200m 29.0,(rubbish) I want to be able to get low 12s next yr but sometimes I just get tired, intensley sprinting for about 40m.
I need advise on training intensity,load and quality
I am 25 of age now. Fastest hundred I ran was 10:80 age of 21. Havent run since 2003 Dec.I am getting back.Planning to have a long winter then, compete in summer.
I play a sport called gaelic, I need power speed an agility?
I am quicker than average 100m in 12.75secs but i like 2 lower this by 1 sec was wondering if any1 has any tips
Can I get help with weight training for soccer players?
I am 17 years old and I play soccer. I need a good training in the gym for a central defender. I am 181cm height and i have 75kg.
Need Experts for a Fighter's development programme/ programme critique
Dear All, I compete in a full contact martial arts, and would like some feedback on the program I am currently on. I am a light-welterweight and weigh 65kg on peak :
Is clenbuterol dangerous if taken only for 4 weeks
I am trying to reduce fat , i like good food and a good glass of wine , i am not trying to get a six pack i just want to look how i feel and that is good because i know i am dedicated to train and i
I am a wheelchair basketball player, I need a conditioning program.
There are many programs for able-bodied athletes, but none or wheelchair users. I have tried programs to develop strengh with a short recovery(45 seconds) between reps.
I am a wheelchair basketball player, I need a conditioning program.
There are many programs for able-bodied athletes, but none or wheelchair users. I have tried programs to develop strengh with a short recovery(45 seconds) between reps.
Gaining muscle with explosive training?
I've noticed that people who run a marathon are very skinny and have no fat, but sprinters have huge muscles. Do sprinters have these muscles because they need energy very fast?
Hi, I have recently completed my goal of learning to combine all of my best moves in any chosen formation whilst at gym.
Which are the most effective strength and power tests?
I am required to investigate and compare tests for stength and power tests, using field and lab testing for both elite and non elite athletes.
What is the best diet for training at mostly high intensity?
I train regularly for squash and parkour, both skill and in a gym for areas of fitness.
Do you have a question for our community?
PP Online has over 10,000 registered users, all of them keen sportsmen and women, including many coaches, personal trainers and sports scientists.
What ways can I train to improve my vertical jump?
I’m a young basketball player and want to increase my vertical jump. What ways can I train to improve my vertical jump?
Blogs
I just haven’t had the time to write like before so I wanted to create a solid article which tackles a wide range of issues.
to improve your vertical jump drop off a highered platform and jump up as high as you can this might not seam like it works but trust me it does do it 30 times a day for a week and you will be able to
Calling all forces and Ex force personnel
Are there any serving or ex serving force personnel out there. I am in the british Army currently serving in SHAPE. Does anyone fancy a fitness challenge.
Strength Training Programs for Wheelchair Basketball.
My girlfriend and I are wheelchair basketball athletes living in Quebec City, Canada. We have a new Personal Trainer at the Nautilus Plus Gym where we train 5 nights a week.
Does anyone use a training system known as 'crossfit' training?
I have been wailing and gnashing my teeth of late trying to find some great personal trainers here in London.
Strength Training & Conditioning for Football / Soccer
Strength training for football (or soccer for our American cousins) used to be up their on a par with the post match recovery / regeneration drink to replenish a professional footballer's lost glycoge
Have shoulder pains? You came to the right place.
I started training two months ago and I have really noticed a boost in my fitness,all you need is time and dedication.
“The 7 Deadly Sins of Lifting” this is another installment from A. Jay of a series of motivational articles.
Here is the first and not the last instalment of Nick Mitchell’s long awaited All Strength Q&A.
Are you making these mistakes as an Athlete?
Don’t get me wrong nobody’s perfect, especially me, many of these ideas came from my “Stupidity”, a rollercoaster of discovery, injuries and re-injury, does that sound about right?
Sports Medicine Foot and Ankle Rehabilitation
This article was a long time coming. After writing and then scraping and re-writing it is a good way to describe this.
The Insider’s Secrets to a Flat Stomach
Hey regular blog readers myself and Nick sat down and and had a conversation, long story short this article was born.
Rotational Carbohydrates "RO-CHO" ?
Rotational Carbohydrates "RO-CHO" Article by Steve Blades. It is all about carbohydrate rotation for ultimate performance.
Another great read by Steve Blades aka "Marmite". If you are not making gains in the gym or the track this will change everything completely.
You are a Beginner, READ THIS!
A great,long article about everything on general bodybuilding ,training, nutrition and supplementation as a beginner.
A great new update to hit Rawgrip.com, a great article for all of the new found health freaks this year.
Squat Rx Video Creator Interview
If you are a serious lifter you must have heard of the “Squat Rx” video series all over the net. The Videos are available on YouTube.
How Focused Are You at the Gym?
Sean discusses The Top 10 Reasons why you are slacking in the Gym and How to prevent this. He exposes some great Tips how to make your training sessions more productive for better end results.
Finally an article created for all you serious weight shifters. C Pikey discuses the truth about A massive Bench Press and gives some tips How To Improve your Weak Bench.
Glycemic Index in Athletes and Weight management
An article about the glycemic index of carbohydrates pertains directly to athletes and their performance.
A new article by Michael Nystrom discussing the protein intake amounts in athletes. Athlete Protein intake article
Introduction to Tai Chi Training
This article is merely a brief and light hearted introduction to Tai Chi. My next article will focus upon how the key principles of Tai Chi can be used to develop optimum sports performance.
America's growing health crisis.
Training Methods for the Development of Power
The other day I came across a presentation a friend and I did at university. Thought I'd share it with you all.
Catalano (Sam) All about tennis coaching.
Hi seeking info to implement into my tennis coaching to increase the development of my young players, all suggestions greatly appreciated. For e.g simple ways to understand a kick serve.
For online injury advice combined with performance enhancement look no further.
It's a very exciting day for us today, because we've had our first major relaunch in 7 years.
When we set up the new PP Online site, one of our biggest aims was to create a place where anyone with a passion for sport could share their opinions and experiences.
Videos
Ladder Drill Hopping Two Forward One Back
This drill is great for developing uni-lateral (one foot) coordination as it challenges the movement skills of athletes. Hopping drills are also great for developing lower leg strength and power.
